Dziwani cholesterol yabwino

Zamkati

• Momwe mungakulitsire cholesterol yabwino

Cholesterol wabwino ndi HDL, chifukwa chake tikulimbikitsidwa kuti mukhale m'magazi okhala ndi zofunikira wamkulu kuposa 40 mg / dl kuonetsetsa kuti amuna ndi akazi ali ndi thanzi labwino. Kukhala ndi mafuta ochepa otsika m'thupi kumangokhala kofanana ndi kukhala ndi mafuta oyipa kwambiri, chifukwa pamakhala mwayi wochulukirapo wamatenda amtima monga matenda amtima.

Chifukwa chake, nthawi zonse kuyezetsa magazi kukuwonetsa kuti cholesterol yabwino ndiyotsika, chakudyacho chiyenera kusinthidwa ndikudya zakudya zabwino zamafuta zokulitsa kuchuluka kwake. Palibe mtengo wapamwamba wa HDL, ndikukwera bwino.

Momwe mungakulitsire cholesterol yabwino

Omwe ali ndi mafuta otsika a cholesterol ayenera kutsatira zakudya zopanda shuga ndi mafuta, ndikuchita masewera olimbitsa thupi, malinga ndi malire awo. Kuonjezera milingo ya HDL m'thupi ndikulimbikitsidwa kudya zakudya monga:

• Mafuta a azitona; mafuta azamasamba monga canola, mpendadzuwa, chimanga kapena zitsamba;
• Maamondi; peyala; chiponde;
• Nandolo; tofu tchizi; ufa wa soya ndi mkaka wa soya.

Zakudya izi ndi magwero abwino a mafuta abwino, omwe amathandiza kukhalabe athanzi, koma sikokwanira kungowonjezera HDL, ndikofunikanso kuchepetsa LDL motero simuyenera kudya zakudya zokhala ndi mafuta oyipa monga zokhwasula-khwasula, zakudya zokazinga, zakumwa zozizilitsa kukhosi ndipo zakudya zachangu. Kuphatikiza apo, kuti muwotche mafuta owonjezera komanso kutsitsa cholesterol ya LDL, muyeneranso kuchita masewera olimbitsa thupi pafupipafupi.

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pamalo ochitira masewera olimbitsa thupi kapena kuchipatala cha physiotherapy chifukwa anthu omwe ali ndi cholesterol yochuluka amafunika kuwatsogoza kwambiri kuti athetse ngozi zapamtima panthawi yolimbitsa thupi. Chifukwa chake, ngati munthuyo akufuna kuyamba kuyenda, azibwera ndi kampani nthawi zonse osayenda munthawi yotentha yamasana, m'malo okhala ndi zodetsa zambiri osapitilira mphindi 30. Cholinga chake ndi kuyamba pang'onopang'ono kuti thupi lizitha kusintha.

Phunzirani zonse za cholesterol muvidiyo yotsatirayi: